Heavy Metals in Rice: Arsenic, Cadmium, Lead, and Mercury

Healthy Babies Bright Futures recently released a report (May 2025) detailing the heavy metal content of 145 samples of rice and 56 samples of alternative grains. Important takeaways of the study are listed below.

1.  Rice is the most widely consumed grain in the world

2.  It has been recognized for over 25 years as a leading dietary source of Arsenic (As)

3.  A recent study by Healthy Babies Bright Futures found that of the 145 rice samples tested, 100% contained As and many samples contained cadmium (Cd). In total, four toxic heavy metals were found: As, Cd, Pb (lead) and Hg (mercury) with As in highest concentrations followed by Cd. Saffron seasoned rice contained the highest concentration of Pb.

a. Rice contains 28 times more arsenic than alternative grains and 1.5 times more Cadmium.

4. Health concerns are from a low level of chronic As and Cd accumulation over time.

a. Chronic As intake: increased risk for lung, bladder and skin cancer. For children health risks include reduced IQ and cognitive/behavioral problems

b.  Chronic Cd intake: increased risk for cancer and neurodevelopmental harm, damage to the kidneys, bones and heart.

c.  Chronic Pb intake; lower IQ, behavioral issues, learning problems, cognitive impairment, and developmental delays in children. In adults, low-level lead exposure can be associated with increased blood pressure, kidney dysfunction, and subtle cognitive decline. 

d. Chronic Hg intake: neurological, cardiovascular, and developmental issues. While the specific levels associated with these effects are not definitively known, studies suggest that even relatively low exposures can impact memory, attention, and other cognitive functions, especially in sensitive populations like children and pregnant women. 

5.  Alternate grains with up to 69% less heavy metal contamination: barley, amaranth, bulgur, quinoa, couscous, farrow, buckwheat, millet and spelt. Try including non-grain options such as riced cauliflower, spaghetti squash, and root vegetables such as potatoes, sweet potatoes, yucca and parsnips.

6.  To reduce heavy metals in rice:

a.  Pre-soak rice for 30 minutes prior to cooking.

b.  Rinse rice and discard soaking water

c.  Cook pre-soaked and rinsed rice: 1 cup pre-soaked rice in 6-10 cups water. Rinse and Discard water when desired tenderness is reached.

7.       For more information on optimizing your health through diet, nutrition and lifestyle or if you would like information on heavy metal testing, schedule your 15-min complementary discovery call with Food Centered Solutions.

Source: https://hbbf.org/report/arsenic-in-rice